It was a good morning to head to the shelter, so we did and hear the goal! We fell a little short but we worked hard and it gave it a valiant effort!
25,24,23,22,21,20….1 Burpees
Between each Round:
15 Hindu Squats
10 Merkins
5Pull Ups
Page 153 of 917
The initial shovel flag was planted in March 2015 for our region. We began to grow and expand. Along the way we’ve impacted a number of me, mostly in a positive way, though I’m sure a few in a negative manner, if we’re being honest (TBH as the kids say these days). In the early years, some dad’s brought their young boys to some of the workouts. One (Smalls) even led a workout (it was pretty good if memory serves). Yesterday was Father’s Day, which we take time to recognize men that brought us into the world, providing guidance and usually serving as a role model to shape our lives. So this morning, as our pre-game circle gathered, a youthful figure emerged, though he’s much bigger now. None other than one of Squirt’s twin boys: Papa-Johns. Same smile on his face as I remember about 5 years ago. Papa-Johns is now 16 and able to drive to the workout. Why did you drive himself? Because Papa-Johns beat the fartsack and Squirt didn’t. That’s ok – maybe now Papa-Johns will put the EH on his dad this time. Nice to have you back young fella.
Warm-Up: All IC x 10: Seal Jacks, Imperial Walkers, Toy Soldiers, Side to Side Lunges, Arrows, and some squat flingy thing I came up with to warm up the shoulders a big more (because they were gonna get ‘werked). Pledge, mosey.
Thang: we arrived at the parking lot of Planet Fitness. Whoopee was still heartbroken that Stroganoff called nary a one hip slapper Saturday. You see Whoopee wanted flex his muscle in front of his future son-in-law “Jackpot.” Okay – not quite son in law – but serious boyfriend. When the M says be kind to him, she’s already taking a shine to this guy so anyway – Whoopee needed to get this out of his system.
Against the wall – 10 hip slappers, bear crawl to the parking median, 15 merkins, run to the end of the parking lot, 5 burpees – do this for 3 rounds. Dying cockroaches waiting for the 6. Time to share a story from Fathers Day – Roscoe talked about dinner with his family at LongHorns and then a Honey Hunters baseball game. Good stuff.
Mosey through Food Lion to the Dollar General. Just to be douchy – Triple Nickel: Jump Squats and Mike Tysons. Oh yeah – someone sitting in their AT&T truck is nodding their head – you know you like it! More time for Father’s Day stories – Nutria shared his kids put him on a scavenger hunt for candy. Some others I can’t recall.
Mosey over to Gastone’s Hill (doesn’t Gastone need to post sometime or else we re-name this thing? your call). Let’s NUR up the hill and every 2nd mailbox, drop and do 5 plank jacks – more burn if you face downhill. Flintstone beat me to the top, I called Omaha at the first cross street. We did 50 LBCs OYO. Down the hill, running forward this time – every 3rd mailbox do 5 shoulder taps. At the bottom, some called Al Gore, the Q didn’t and ignored the mutiny. One more Father’s Day story or two. Let’s go back to base. At Riverwood Trail, stop for squats. Q checks watch – plenty of time – we’ll go the long way, down the hill and through the trail to the park. Stop for core work: 20 flutters, 20 Freddie mercury, 20 American hammers. We had about 5 minutes left. As we began the mosey home, Amazon suggested pull-ups. So as a time-waster, I stopped at the pull-up bar and said 50 burpees unless our Nantan could execute a perfect form pull up. Roscoe asked which grip we preferred him to use – I said your choice. Roscoe hung briefly then easily maneuvered up the bar and held his pose. Ok – now 25 burpees or someone else step to the plate for 1 pull-up. Secretly I was rooting for Papa John’s to show off but JJ grabbed it instead. The PAX were saved by Roscoe and JJ. Good thing Whoopee didn’t get on it b/c he was ready to sabotage the PAX and NOT do a pull up so the PAX would need to do burpees. We migrated to the parking lot as time expired.
COT: Prayers for Ratchet and 2.0, Norwood, praise for Anchorman’s Sister in Law. Announcements for Lunch this Wednesday at Logans, Annihilation at Old School w/ SA, July 4th workout at TFY for reading of Declaration of Independence.
It was a lively group this morning at The Sandlot. Hopefully the PAX got their money’s worth. Great to see Papa Johns out there. Hopefully he will join us again and bring Squirt along too.
Thanks for the opportunity to lead.
Short Sale
Light crowd, two ruckers, two runners. Pledge
Q source on positive habit transfer
Announcements: 2nd F lunch, blood drive June 28
Prayer requests; Praise for Anchorman sis in law, Norwood, Ratchet son, Tiger Slaw and Wirenut moms.
Anchorman took us out
Always an honor
Tiger
YHC arrives a little early, searching for the blocks. Fortunately Slaw knew where to look. 0700. Start with mission to plant, grow and serve small workout groups for me, for the invigoration of male community leadership. No Fng. Warmup of SSH, IW, gravel pickers, some stretches. Pledge.
Work out is three 15 minute intervals. Take down reps by 10 and repeat. Round 1 was 40 mountain climbers, 30 burpees, 20 bonnie blairs, 10 candlestick merkins. Round 2, 40 mountain climbers, 30 burpees, 20 bonnie blairs. Round three, 40 mountain climbers, 30 burpees. Round four 40 mountain climbers. Only slaw finished all reps.
Interval two is with blocks. 40 swings, 30 thrusters, 20 bent over row, 10 amercian hammers. Repeat 40, 30, 20 then 40, 30 then 40.
Interval three was 40 step ups, 30 hand release merkins, 20 blockee, 10 wind shielp wipers holding block.
Time, everyone sufficiently smoked.
A word about importance to doing hard things, both for physical, but also emotional well being. We have to know we can withstand more than we think we can.
Announcements: 2nd F lunch, blood drive June 28
Prayer requests; Praise for Anchorman sis in law, Norwood, Ratchet son, Tiger Slaw and Wirenut moms.
YHC took us out
Always an honor
First Q at the new AO on Friday mornings. We have only had two previous workouts and I wanted to be kind to those who decided to double post with little time in between.
After a brief warmup we headed to the field behind the McAdenville YMCA for a little DORA action.
DORA:
100 derkins
200 squats
300 flutter kicks (count one side only)
When that was finished we ran back to the park in McAdenville where we played F3 Wordle.
So for each letter that was correct and in the correct spot we would do 10 reps of an exercise. For each one that was correct and in the wrong spot we would do 20 reps. For each one that was wrong we would do 30 reps. The first word was DREDD and they guessed it on the sixth try. I told them that the words I had selected were related to F3. The second word was Faith, but we ran out of time.
ANNOUNCEMENTS:
F3 Dad’s Workout at the Fighting Yank.
July 4 Reading of the Declaration of Independence at the Fighting Yank. Start time is 7:00 a.m.
F3 Dad’s Nation Event at Camp Thunderbird August 18-20.
PRAYERS:
Rosco’s uncle fell recently. He is also going through Parkinson.
Sledge’s sister in law who is battling cancer.
My sister (Mackenzie).
As always, continue to check the slack channel and lift up those PAX needing prayers.
Aye,
Radar
I invited Nickelback from Lake Wylie to come be a special “Guest Q”. He grew up in Belmont and relocated to Lake Wylie recently.
After a quick warm up, which included a circle of burpees performed by each PAX. Nickelback took us on a mosey around Belmont where he spoke about his childhood life.
First stop – Davis Park Tennis Courts
10 burpees
Second stop – Davis Park Field
10 burpees
Third Stop – Belmont Middle School
10 Monkey Humpers
Fourth Stop – Nichols Grocery
10 burpees
We then proceeded to head back to Belmont Central where we bear crawled and lunge walk between four cones. At each cone we performed an excecise.
We had a few minutes left and circled up for MARY.
ANNOUNCEMENTS:
F3 Dad’s Workout at the Fighting Yank.
July 4 Reading of the Declaration of Independence at the Fighting Yank. Start time is 7:00 a.m.
F3 Dad’s Nation Event at Camp Thunderbird August 18-20.
PRAYERS:
Buckshot’s six year old nephew going threw treatment for leukemia.
Rosco’s uncle fell recently. He is also going through Parkinson.
Nickelback’s family dealing with Alzheimer.
15 pax came out for a run, ruck, or walk at the Sword today.
YHC then talked about the word “steadfast”: firm, unchanging, unwavering” and shared a favorite Bible chapter, Psalm 86:
5 For you, O Lord, are good and pforgiving,
qabounding in steadfast love to all who call upon you.
13 dFor great is your steadfast love toward me;
15 But you, O Lord, are a God gmerciful and gracious,
slow to anger and abounding in steadfast love and faithfulness.
Announcements:
Lunch at Noon, this Wednesday, June 21, Logan’s
Annihilation at Old School this Saturday with Sister Act Q
Prayer Requests:
Norwood
Praise from Wirenut for his wife remaining steadfast as he celebrates his Anniversary.
Sarlaac took us out.
Great to be at the Sword again,
Seuss
11 runners and ruckers took advantage of good weather for 45 minutes of aerobic outdoor exercise 6 runners and 5 ruckers completed the task. Runners ran to Marthas and back.
Prayer Requests:
Bandit’s M’s friend and Huchback’s friend both recently passed
Termites M
Some nastiness with a nod to the past on this fine morning at The Sandlot as 12 of us pushed rocks and jingled balls. Here’s what I remember:
Delinquent backblasts are tough on details, but I do remember that as I was starting to work on my weinke, JJ reached out to make sure we were still on and I asked for requests. He gave none, so left to my own devices, the nastiness brewing inside of YHC had a chance to get out. You’re welcome.
The Thang:
- 10 x Don Quixotes (IC)
- 10 x Dying Cockroaches (IC)
- Tesla Stretches
- 10 x Goofballs (IC)
- 10 x Hi-Lo Punches (IC)
- 10 x Overhead Claps (IC)
Mosey to Mr. Slate’s rock pile to choose a coupon for the day. Choose wisely. While YHC was a named PAX in F3 Gastonia back in the early days, I didn’t spend a lot of time with Outhouse and Gastone when they used to make these rocks a regular part of the beatdowns. Gastone brought em out during his Redwoods Q last year, and it just seemed like a good time to do it. (Quick side note: Don’t give up on a PAX who hasn’t posted in a while. I owe a lot to F3 Nation’s leading EH’er, the one and only Sargento.)
Mosey to Auto Zone and get acquainted with our new coupons.
- 5 x Rocky Balboas (OYO)
- 1 x Burpee (OYO)
- Repeato for 10 total rounds
Mosey to the loading side of the Planet Fitness parking lot for the first of a few rounds of:
- 10 x Thrusters (OYO)
- 10 x American Hammers w/coupon (IC)
- 10 x Double Crunches w/coupon (IC)
- 10 x Bent Over Rows (IC)
- 10 x Thrusters (OYO)
Mosey to the wall on the other side of the Judgement Free Zone. This was dumb too, and we’d do it more than once.
- Wall Sits w/coupons extended in front while YHC explained the routine
- Balls to the Ground (Think the “Down” part of the Merkin, then hold it)
- 10 x Jingle Balls (IC) (Originally called as “Corkscrews”, but corrected)
- Balls to the Wall
- 10 x Australian Mountain Climbers (IC)
- Repeato 1 more time, for 2 total rounds, but in round 2, Wall Sits have coupons overhead
Glad the weinke said 2 rounds, because YHC wouldn’t have called a second after round 1.
Head down the stairs to the Food Lion parking lot for another round of:
- 10 x Thrusters (OYO)
- 10 x American Hammers w/coupon (IC)
- 10 x Double Crunches w/coupon (IC)
- 15 x Bent Over Rows (IC)
- 20 x Penguins w/knees up (IC)
- 30 x Flutter Kicks (IC)
- 10 x Thrusters (OYO)
Leave the coupons for a minute and get some running in. Snake through the parking lot, doing
- 10 x HR Merkins (OYO)
on one side of the parking spaces and
- 10 x Bobby Hurleys (OYO)
on the other til we get to the end of the lot. Mosey back to get the coupons. Back to the wall for an abbreviated round of
- Wall Sits w/coupons extended in front
- BTTG
- 10 x Jingle Balls (IC)
- BTTW
- 10 x Australian Mountain Climbers (IC)
Back to the other side of PF for
- 10 x Thrusters (OYO)
- 10 x American Hammers w/coupon (IC)
- 10 x Double Crunches w/coupon (IC)
- 10 x Bent Over Rows (IC)
- 10 x Thrusters (OYO)
and to Auto Zone for
- 5 x Rocky Balboas (OYO)
- 1 x Burpee (OYO)
- Repeato for maybe 4 total rounds
To the rock pile to deposit our coupons.
Back to the flag where Amazon led us in flutters to the bell.
Time was called, and nobody moved. In fact, light on mumblechatter, except for the penguins, where Roscoe noting the swinging of all 3 legs produced some laughs.
As always, a great way to start a Monday. Thanks for the opportunity to lead. Had a blast.
Yabba Dabba Doo
Today was a good day! We had a good turnout considering we were up against Dad’s bootcamp.
We mosey to the picnic tables where we begin our work. Just as we start our step-ups, a white pickup truck rolls in. As everyone is guessing who it may be, that’s when I realize it might be my FNG. Yes, it is my old work buddy from the WideScreen TV days, Todd Woodard. I’ve been EH’n him for a while now and he finally made the drive from Charlotte 🙌. After a few bro hugs, we get back to work. Here’s how it went. Using a picnic table, we complete these 5 exercises for 50 seconds each , then transition to the next:
- step-ups, incline merkins, goblet squats, triceps dips, knee ups in a seated position. Rinse and repeat x3 – then relocate to the parking lot
- with kettle – clean and press, renegade rows, American hammers, rev- lunge press, deadlift. Rinse and repeat x3
- over head press, figure 8. Rinse and repeat x3, then added some Mary to finish the round.
Good work men! Way to push. Someone mentioned that these ab exercises were easy for me ’cause I have abs. Not true, I wish, but I plan to look better for my August family beach trip💪
Welcome Todd Woodard aka Pacino. Looking forward to getting you locked in with this fine group of Hims to help you grow and become a better version of you!